I bought a fairly nice one at Walmart for $30. Adjustable so it fits the door frame flush, and it has padding so not to scratch/damage the frame.

Here it is: http://www.walmart.com/ip/Perfect-Fi...i-Gym/15406126

PM me loco. I tried PM'ing you but I guess I don't have enough posts or something?

5/17

Awful performance today: no energy; bad form; no intensity; just going through the motions. Any pre-workout suggestions? Usually I just eat some carbs about an hour before.

Press: 3x5x120 - I wonder if my frequency chins affected this...

Yates Row: 2x8x125

DL: 1x8x260 - Grip was my downfall here. I even used chalk but by the 7th rep it was nearly gone. I noticed forearm fatigue before the set though, so meh.

5/20

Bench: 2x5x170 - 1x6x170

Squat: 2x5x210 - 1x10x210 -- My limiting factor on AMRAP squats is cardio. Better cardio and I could get 12-13 at this weight.

DB Rows: 2x8x40 -- Sticking to Yates Rows, I didn't really like these.

Abs: Wheel rollouts, Palof presses

lol. Someone needs to take actual breaks between sets. Someone also needs to do proper warm-ups.

I'd def recommend frequency push-ups too btw Tuco.

OP, pretty damn nice progress so far.
How much do u weigh these days?

Thanks for this.

I don't get how guys can do multiple sets with no rest period. I need at least 6-7 minutes if I'm lifting heavy (especially on squats).

Thanks. I weigh in the low 150's. Haven't really gained any weight in the last 2 months or so though. At least I'm not skinny-fat anymore. I've had multiple people tell me that I'm noticeably bigger.

I'd still like to gain 15-20 more lbs. long term. 5'9" and 170 lbs. seems about right.

Low 150's, yeah, we're roughly in same weight-class then, which makes me jealous of ur lift #s, mine are way behind of those
170-ish is where I'd like to be one day as well.
Keep on trucking.

They do it by lifting less weight ldo. 6-7 mins is upper end of the needed range imo. Although it's nice for heavy squat sets. Guessing I do 4 mins for presses and benching.

5/22

Press: 122.5 lbs. 5/4/4 -- Fail. Gonna reset to 100lbs. and hopefully do 10+

DL: 1x8x265 -- I loaded that bar up with chalk. I'm sure my sissy gym is happy about that.

Weighted chins (10 lbs.): 8/7

Pallof press (15 lbs.): 2 sets (each side) of 3 reps. Each rep is 10 second hold with arms fully extended. Much harder than it seems.

5/25

Bench: 2x5x172.5 - 1x6x172.5

Squat: 2x5x215 - 1x10x215

Yates row: 2x7x130

Also, I'm leaving tomorrow morning to take a 7 day Caribbean cruise. You jelly?

Dont train on cruise. Drink plenty of beer. Need my deadlift
and squat to over take your lifts so I can sleep better at night.

you seem to have made really good progress. I thought considering your size at the start it would take you ages. Probably means you are eating a lot.

btw how do you add 2.5lbs to your lifts? did you buy some small weights?

Would a good substitute for adding small weight be adding extra reps. eg instead of 5reps x 3 sets do 5 reps x 4sets or 6 reps x 3sets.

I bought 1# baseball bat weights in america and brought them back here. They fit perfectly on the bar. They may be in Thailand as well. Just look in the sporting goods section for bat weights or wrist/ankle weights.

Alternatively u could just buy some washers from a hardware-store, there is more info in FAQ iirc.
Or buy a set of fractional plates, like these.

Get on my level bro.

I bought the washers from McMaster-Carr that are mentioned in the faq. Two 10 oz. on each side. So buy 4. http://www.mcmaster.com/#catalog/118/3217/=hu9709

Back from the Caribbean, bros. If you've never been on a cruise before then you're doing it wrong. Probably the best vacation of my life. Our ports were Jamaica, Cayman, and Cozumel. Jamaica blows but the other two are amazing. We did jet skis and snorkeling in Cozumel, both were a blast.

The best part of the trip though was the food. Every meal was great; all you can eat too. Plus pizza and ice cream 24/7. And if you don't wanna leave your room, room service runs 24/7. Also at no extra charge. I ate the most I'd ever eaten in a 7 day stretch than anytime in my life. I hop back on the scale this morning: 150 lbs. WTF? I left I was 153. I don't get it. I ate tons of ice cream/cakes/breads/cheeses and pretty much anything that looked good. And I did almost no physical activity. I guess I'm fighting genetics hard to gain any more weight.

If you wanna let your inner kid out, our ship (Carnival Magic) had water slides, a ropes course, mini golf, basketball court, dodgeball, and even a track that ran the length of the ship on either side. We also enjoyed the stand up comedy shows, a magic show, karaoke, and the vegas style casino. If your wives/girlfriends are into shopping, it has that too.

As far as the gym: It was state of the art, complete with a separate yoga room/class and a spa. It contained exactly 10380 treadmills and 29373 ellipticals and stationary bikes. Don't forget the 39283 useless isolation machines. Or the vast array of dumbbells. How many power racks/squat racks/flat benches/or barbells in the entire place you ask? How about zero. Yep. Really the only thing that I wasn't happy about.

Anyway, back to reality.

6/4/12

Press: 2x5x100 -- 1x10x100 -- Meh. Was aiming for 11.

Squat: 2x5x220 - 1x8x220 -- Very disappointed by this. I was thinking 9 at the least. Not sure why I struggled so much.

Weighted chins: 2x8x10 lbs.

6/6/12

Bench: 2x5x175 - 1x6x175

DL: 1x7x270

V-handle pull downs: 2x12x100

6/8/12

Press: 2x5x102.5 - 1x10x102.5

Squat: 2x5x225 - 1x6x225 -- Wow I'm not sure what happened here. I think I'm going to do 225 again Monday because that's pathetic.

Weighted chins: 2x8x12.5

Why do you do your third set for 10 reps?

He's switched from SS to GSLP.
GSLP rep scheme for bench, press and squats is 2x5, 5+ ie 2 sets of five + 3rd set for AMRAP (as many reps as possible).
http://strengthvillain.com/forum/viewtopic.php?f=9&t=89

That seems cool but I don't understand why he should ever be able do so as many as ten reps. I can see going 5, 5, 6 or 7. And if he's doing a formal reset then he should probably stop at the fifth rep anyways since the point of a reset is to allow recovery to take place.

Also it seems like squatting 225 for 5, 5, 6 should be considered thumbs up for going for 227 or 230 next time. I didn't see anything in the greyskull stuff that would consider that a stall.

Because if I started gslp by using a weight I could only get 6 or 7 times I would have to reset much more often. By doing it this way the idea is to beat your previous PR for # of reps on the last set at a given weight. As you can see, the weight gets heavy plenty fast even when I reset to such a low weight that I can do it 10+ times on the last set.

It's not considered a stall, but if you look at my last couple of squat sessions I dropped off significantly. I did 215 10x, then 220 8x, then 225 6x. I did take a week off after I did 215 10x so I'm guessing that had a lot to do with it. I'm pissed I only got 6 yesterday (I did 225x6 nearly two months ago) so I'm going to do it again monday and hopefully get 8. I know that's not in the program but frack it.

IMO you should switch to GSLP as soon as you start stalling on SS (GSLP is a variation of SS and it's creator used to work with Rip). Definitely buy the e-book if you decide to switch. Any questions you might have are answered in the e-book. Plenty of guys around here (including myself) would be willing to answer any questions about it as well.

6/11/12

Bench: 2x5x177.5 - 1x6x177.5

Squat: 2x5x225 - 1x8x225 - Get off me! Ah, that's better.

Cable Rows: 2x8x210

0.00000001% chance I'll ever go on a cruise, looks pretty nightmare-ish to me (no hate). Serious lol at losing BW, goddamn. Are you secretly a bulemic?